HIGH PERFORMANCE
Bodyweight simplicity
by Tom Thekan/The Scugog Standard

If your New Year’s resolution was to start working out, chances are that it’s been derailed by now. Not a problem.
_A woman recently asked me for some suggestions for a workout she could do at home (a high-rise apartment building) that didn’t involve weights.
_Bodyweight exercises are a great place to start and can be done in a limited space with little or no equipment.

1. Overhead squat. Hold a wooden broomstick overhead with a wide grip. Feet slightly wider than shoulder width and pointed out about 30 degrees.
_Take a deep breath and hold as you descend to a full squat position. Exhale on the way up.
_The trick on this is to push the broomstick up hard to come up.
2. Push-ups. Unfortunately this woman’s nickname is ‘noodle arms,’ so she’s starting her push-ups with her hands on a desk.
_With hands at shoulder width, they target the triceps. A wide hand placement will target the chest more.
3. Hip thrusts. Sit on the floor with shoulders resting on a couch. Hips and knees are bent at 90 degrees.
_Press the heels into the floor and squeeze the butt to lift the hips. Lower, but don’t let the hips touch the floor, and repeat.
4. Lunges. Lunges not only work leg strength but balance and core strength as well.
_These can be done lunging forward, backward, laterally and zig-zag (45 degrees to the side).
5. Serratus crunch. Sit on the floor with knees bent and feet hooked under the couch.
_With the shoulders held off the floor, reach for the ceiling by shrugging the shoulders and contracting the abs. Relax the shoulders and abs but don’t let the shoulders touch the floor. _Repeat.
_There is not much movement in this exercise but that doesn’t mean it’s easy. Reach vertically. NOT forward.
6. Planks. Simple and great for core strength. Front plank, side plank, lift one hand or one foot.
_Dozens of variations. Aim for two minutes each position.
7. Y.E.T.I.s. The name refers to the position of the arms when viewed from above.
_Lie on your stomach with a 500-millilitre water bottle in each hand. Raise the water bottle by squeezing the shoulder blades together.
_Start with three sets of 10 to 12 reps of each exercise, then either increase the number of sets or reps.

_All these exercises can be found on YouTube or in ‘The Big Book of Exercises.’

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.